July 13, 2013
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Smith Shoulder Press |
40kg
8x
45kg
8x
50kg
8x
55kg
8x
60kg
8x
60kg
8x
|
48 | 2480 |
| 2 | Seated Dumbbell Shoulder Press |
40kg
8x
44kg
8x
44kg
8x
40kg
8x
40kg
8x
|
40 | 1664 |
| 3 | Dumbbell reverse fly |
20kg
8x
28kg
8x
28kg
8x
28kg
8x
|
32 | 832 |
| 4 | Close-grip bench press |
50kg
8x
80kg
8x
90kg
7x
90kg
7x
80kg
8x
|
38 | 2940 |
| 5 | Triitseps plokil köiega |
30kg
8x
30kg
8x
30kg
8x
30kg
8x
|
32 | 960 |
| 6 | Cable One Arm Pushdown |
12kg
16x
12kg
16x
12kg
16x
12kg
16x
|
64 | 768 |
| 7 | Incline Crunches |
0kg
50x
|
50 | 0 |
| 8 | Pull-up |
100kg
15x
100kg
5x
|
20 | 2000 |
| Total | 324 | 11644 | ||
